If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following: 3 rounds not for time: 5m bear crawl 5m crab walk 10 goblet squats 10 Russian kettlebell swings
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time: Russian kettlebell swings Sit-ups Burpees + 17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every 3:00 for 5 sets: 5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing 3-5/side 1-arm